The Week Ahead: 08/24/26

Team, Friends, Old Cityzens,

Congrats to all those who crushed the Old City Hyrax Challenge on Sunday. If you weren’t there you’re missing out!

Also, remember we’ve got the CrossFit Total on Saturday 9/12 @ 11 AM. The programming over the coming weeks will give everyone a crack at a few heavy reps in preparation. The week ahead:

Monday - Double Strength! Deadlift (1) paired with seated box jump. (We call this heavy weight → immediate explosive movement the French contrast method.) Bench Press (1) and DB Underhand/Supinated Bent Over Row (3).

Tuesday - A longer AMRAP: single leg Toes to Bar, KB Swings, Bodyweight Lunges, and Double Unders. Simple and awesome. Should have time for some targeted mobility after. Get your stretch on!

Wednesday - Handstand Hold (1) and Max Effort Pull-Ups (1). We usually do weighted pull-ups, but I like the idea of seeing how many you can do in one set! Then, an 8 minute AMRAP sprint of Wall Walks and DB Snatch.

Thursday - Back Squat (4) paired with mobility. Then, an EMOM of Dips, Strict Chin-Ups, Double Push-Up Burpee, and KB Pendlay Row.

Friday - Strength skill is clean and jerk, just enough time to build to your WOD weight. Then a few rounds of heavier clean and jerk (165/115), 400m runs, Wall balls, and built in rest. Total Running is 2k, but the rest should be enough to keep the C&J weight high and the form clean.

Saturday - Partner WOD!!!